Bootie Blaster Workout

Here's a routine that you can use to really target the Butt, hips, hamstrings and thighs:

Day 1:
Begin with a 15-20 cardio exercise (Treadmill, Elipticol, Stationary Bike jump rope or a walk around the track/neighborhood)
Next Begin the Ciruit Training!!! Here's the routine

Workout: Butt Blaster ( Use 5-10lb Dumbells)



Body Weight Squat

Unlock your hips, sit back, descend slowly, and make sure you're driving through your heels and not your toes. Go only as far as your body will allow.

Single Leg (SL) Bucks

Lay on back with one leg on the floor and one extended in the air. Slowley extend your hips (thrust in the air) and pause for 1 second. Do you feel that in your hamstrings?

Lunges with Twist

( Target areas-Glutes,Hamstrings,quads and Abs) hold one DB while arms are extended and twist only after you've done your complete lunge.

Sumo Squats

( Target areas- quads and Ab/Adductors- outside and inside of thighs.) Turn your feet out as if you are in second positon . Make sure your feet are about hip width apart, keep your chest up and squat.



Lying side leg raises

( outside leg)- Lay on your side and raise leg up and down at a slow and control tempo.



Fire hydrants Raises (hips and butt) Get down on your hands and knees while keeping your back flat. With your legs remaining at a 90 degee angle raise it up bringing it away from your body (abdcution) pause for a second and bring it back down.



For Circles: Same positons but you're rotating at your hips in a circlular motion as if your drawing a big circle with your knee. (remember keep your legs bent at 90 degrees) You will really feel this in your butt. Try not to stop when doing it. Go forward on right and backward on the right.

7. 20-30 minute Cardio: (you can do 15minutes on Treadmill and 15 minutes on the stepper) your choice.
8. Cool down- walk at a slow pace for 5-10 minutes and stretch afterward( see early post for stretching ideas)

Here's the workout.

1. 10-15 minute- Cardio Warm- Up
2. Bodyweight Squats 2-3 x 12-15
3. SL Bucks 2-3 x 12e
4. Lunges w/twist 2-3 x 8e leg
5. Lying Side Leg Raise 2-3 x 10e
6. Fire Hydrants 2 x 8e
7. 20-30 minute - Cardio (15 Stepper and 15 minute on Treadmill)
8. 5-10 minute cooldown/stretch

Try this out and remember just because it says 2-3 sets you can start off by doing one set and slowly work your way up to 2-3 sets. This will is called the butt blaster so you will feel it in your rear. Now your ready to back that that thang up! Have FUN.